Welcome to part three of this series all about optimizing your animal-based diet. 

In previous installments (part one and part two) I talked about the rationale behind and the benefits of following an animal-based diet, effective methods for losing excess body fat, especially the concept that you must get healthy first before contemplating any goal such as losing excess body fat—and this largely happens by cleaning up your diet and ditching the ‘Big Three’ toxic modern, processed foods. I also discussed the fundamental shifts I have experienced in philosophy and dietary strategy—the first one coming in early 2019 via Dr. Paul Saladino and Dr. Shawn Baker and the realization that plant foods do not contribute maximum nutrient density to your diet, and that the most nutrient dense foods are found in the animal kingdom. The second came this year, in 2022, from Jay Feldman’s energy balance podcast and his bioenergetic model of health, whereby you want to give your cells optimal fuel/nutrition at all times to minimize the stress of your peak performance and athletic recovery efforts. Because practices like low-carb/keto and time-restricted feeding turn on stress hormones, if you are going for optimal health (and I talked about the difference between what is possible and what is optimal in the first show), then partaking in any activity that turns on stress hormones is not ideal. 

Since I always want to keep an open mind and be reflective, this has led me to conclude that I no longer need to fast or restrict carbohydrates, as I am trying so hard to perform athletically and recover. As you will hear during this episode, if you want to be healthy and energetic, you may as well adhere to this concept of eating more, nutritious foods, becoming more active, and building and maintaining lean muscle mass throughout life—and this show will help you identify all of those ultra nutritious foods as I walk you through the newly revised Carnivore Scores chart. After listening to the episode, be sure to download the chart and print a few copies out—stick one on your fridge and place another in your reusable shopping bag to take with you when you go shopping for groceries. 



TIMESTAMPS:

You must get healthy first before you contemplate a goal like reducing excess body fat. [01:01]

Fasting, keto, low carb, time-restricted feedings all turn on stress hormones. [03:08]

What is absent from Brad’s Carnivore chart are the big three toxic modern foods. [04:55]

Plant foods lack many of the important agents that are available in animal protein. [09:16] 

Looking at the Carnivore chart listing the Global Allstars, we see grass-fed liver is the world’s most nutrient dense food.  It is very affordable.  [10:15]

Oysters, along with salmon roe and caviar, are in the top category for nutrition. [16:57]   

A surprise addition to the Global Allstars on Brads Carnivore Chart is fruit. Berries are the best. [18:31]

What we're trying to do is adapt the ancestral model into the realities of hectic, high stress, digital modern life. [30:39]

Organic is best when eating the skin of the fruit.  If you are not going to consume the skin, then organic is not quite so important. [33:48]

Animal organs, including liver, is the next group to look at. If eating these organs, doesn’t appeal, you can consume desiccated organ meats in capsules. [36:40]

Like supports like is what we mean when we talk about eating the various organ meats helping our bodies. [40:02]

Bone broth is the distillation of the agents contained inside the bones. Bone broth is the best way to get your collagen. [43:37]



LINKS:
Brad Kearns.com
Brad’s Shopping page
Feldman Podcast no. 1
Feldman Podcast no. 2
Energy Balance Reflections no. 1
Energy Balance Reflections no. 2
Energy Balance Reflections no. 3
Energy Balance Reflections no. 4
Carnivore Scores Food Ranking
The Hungry Brain
Wired to Eat
Wheat Belly
PE diet
Brad’s Podcast with Dr. Ted Naiman
Eat Like Your Life Depends on it
Bordeaux Kitchen
US Wellness Meats.com
BradKearns.com/MOFO
Brian Liver King Johnson
Ancestral Supplements
Deep Nutrition
Fast Food Nation
Podcast with Sharon Brown
NoseToTail.org
The New Carnivore Scores Chart Blog Post



Join Brad for more fun on: 

Instagram: @bradkearns1

Facebook: @bradkearnsjumphigh

Twitter: @bradleykearns

YouTube: @BradKearns

TikTok: @bradkearns



We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.
Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion. 
Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend
Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement
BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!
BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off
LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don't. Free sample pack, just click the link!
BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity
Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount 

Check out Brad Kearns Favorites Pagefor great products and discounts

Welcome to part three of this series all about optimizing your animal-based diet. 
In previous installments (part one and part two) I talked about the rationale behind and the benefits of following an animal-based diet, effective methods for losing excess body fat, especially the concept that you must get healthy first before contemplating any goal such as losing excess body fat—and this largely happens by cleaning up your diet and ditching the ‘Big Three’ toxic modern, processed foods. I also discussed the fundamental shifts I have experienced in philosophy and dietary strategy—the first one coming in early 2019 via Dr. Paul Saladino and Dr. Shawn Baker and the realization that plant foods do not contribute maximum nutrient density to your diet, and that the most nutrient dense foods are found in the animal kingdom. The second came this year, in 2022, from Jay Feldman’s energy balance podcast and his bioenergetic model of health, whereby you want to give your cells optimal fuel/nutrition at all times to minimize the stress of your peak performance and athletic recovery efforts. Because practices like low-carb/keto and time-restricted feeding turn on stress hormones, if you are going for optimal health (and I talked about the difference between what is possible and what is optimal in the first show), then partaking in any activity that turns on stress hormones is not ideal. 
Since I always want to keep an open mind and be reflective, this has led me to conclude that I no longer need to fast or restrict carbohydrates, as I am trying so hard to perform athletically and recover. As you will hear during this episode, if you want to be healthy and energetic, you may as well adhere to this concept of eating more, nutritious foods, becoming more active, and building and maintaining lean muscle mass throughout life—and this show will help you identify all of those ultra nutritious foods as I walk you through the newly revised Carnivore Scores chart. After listening to the episode, be sure to download the chart and print a few copies out—stick one on your fridge and place another in your reusable shopping bag to take with you when you go shopping for groceries. 
 
TIMESTAMPS:    
You must get healthy first before you contemplate a goal like reducing excess body fat. [01:01]
Fasting, keto, low carb, time-restricted feedings all turn on stress hormones. [03:08]
What is absent from Brad’s Carnivore chart are the big three toxic modern foods. [04:55]
Plant foods lack many of the important agents that are available in animal protein. [09:16] 
Looking at the Carnivore chart listing the Global Allstars, we see grass-fed liver is the world’s most nutrient dense food.  It is very affordable.  [10:15]
Oysters, along with salmon roe and caviar, are in the top category for nutrition. [16:57]   
A surprise addition to the Global Allstars on Brads Carnivore Chart is fruit. Berries are the best. [18:31]
What we're trying to do is adapt the ancestral model into the realities of hectic, high stress, digital modern life. [30:39]
Organic is best when eating the skin of the fruit.  If you are not going to consume the skin, then organic is not quite so important. [33:48]
Animal organs, including liver, is the next group to look at. If eating these organs, doesn’t appeal, you can consume desiccated organ meats in capsules. [36:40]
Like supports like is what we mean when we talk about eating the various organ meats helping our bodies. [40:02]
Bone broth is the distillation of the agents contained inside the bones. Bone broth is the best way to get your collagen. [43:37]
 
LINKS:
<ul>
<li><a href="https://bradkearns.com/">Brad Kearns.com</a></li>
<li><a href="https://www.bradkearns.com/shop/">Brad’s Shopping page</a></li>
<li><a href="https://bradkearns.com/2022/06/01/jay-feldman-the-compelling-and-controversial-energy-balance-ideals-and-how-eat-less-exercise-more-is-missing-the-point/">Feldman Podcast no. 1</a></li>
<li><a href="https://bradkearns.com/2022/06/07/jay-feldman-is-hormesis-even-healthy-and-is-fat-burning-really-the-end-all-or-should-we-eat-more-nutritious-carbs-to-be-less-stressed/">Feldman Podcast no. 2</a></li>
<li><a href="https://bradkearns.com/2022/06/20/energy-balance-stress-optimization-reflections-part-1-could-popular-hormetic-stressors-like-fasting-and-intense-exercise-be-too-stressful-and-could-calling-out-liver-king-draw-in-more-listeners/">Energy Balance Reflections no. 1</a></li>
<li><a href="https://bradkearns.com/2022/06/20/energy-balance-stress-optimization-reflections-part-1-could-popular-hormetic-stressors-like-fasting-and-intense-exercise-be-too-stressful-and-could-calling-out-liver-king-draw-in-more-listeners/">Energy Balance Reflections no. 2</a></li>
<li><a href="https://bradkearns.com/2022/07/08/energy-balance-stress-optimization-reflections-part-3-could-eating-more-food-and-more-carbs-more-frequently-unlock-peak-performance-and-minimize-stress/">Energy Balance Reflections no. 3</a></li>
<li><a href="https://bradkearns.com/2022/07/15/energy-balance-stress-optimization-reflections-part-4-what-doesnt-kill-me-makes-me-stronger-right-or-maybe-not-breather-episode-with-brad/">Energy Balance Reflections no. 4</a></li>
<li><a href="https://bradkearns.com/2021/03/12/carnivore-scores-food-ranking-chart/">Carnivore Scores Food Ranking</a></li>
<li><a href="https://www.amazon.com/s?k=the+hungry+brain&amp;crid=3JCNF5F4AML8T&amp;sprefix=the+hungry+brain%2Caps%2C158&amp;ref=nb_sb_noss_1">The Hungry Brain</a></li>
<li><a href="https://www.amazon.com/s?k=wired+to+eat+robb+wolf&amp;crid=1VNR24GQ27CY5&amp;sprefix=Wired+to+eat%2Caps%2C149&amp;ref=nb_sb_ss_deep-retrain-10-ops-acceptance_1_12">Wired to Eat</a></li>
<li><a href="https://www.amazon.com/Wheat-Belly-Revised-Updated-Weight/dp/1984824945/ref=sr_1_1?crid=PJVKJ5CQ6FSQ&amp;keywords=wheat+belly&amp;qid=1666733979&amp;qu=eyJxc2MiOiIyLjg1IiwicXNhIjoiMi4wNyIsInFzcCI6IjIuMDcifQ%3D%3D&amp;sprefix=wheat+belly%2Caps%2C148&amp;sr=8-1">Wheat Belly</a></li>
<li><a href="https://www.amazon.com/PE-Diet-Leverage-biology-achieve-ebook/dp/B07ZC8XBGG/ref=sr_1_1?crid=1U9RAK9CS9ERO&amp;keywords=pe+diet+ted+naiman&amp;qid=1666734126&amp;qu=eyJxc2MiOiIxLjUwIiwicXNhIjoiMS4yNiIsInFzcCI6IjEuMDQifQ%3D%3D&amp;sprefix=pe+diet%2Caps%2C158&amp;sr=8-1">PE diet</a></li>
<li><a href="https://bradkearns.com/2021/08/02/dr-ted-naiman-protein-to-energy-ratio-and-maximum-effort-exercise-for-fat-loss/">Brad’s Podcast with Dr. Ted Naiman</a></li>
<li><a href="https://www.amazon.com/Eat-Your-Life-Depends-Carnivore/dp/B0BCRTGYK9/ref=sr_1_fkmr1_1?crid=3IP775548HUQT&amp;keywords=eat+like+your+life+depends+on+it+by+al+berg&amp;qid=1666734390&amp;qu=eyJxc2MiOiIxLjM0IiwicXNhIjoiMC4wMCIsInFzcCI6IjAuMDAifQ%3D%3D&amp;sprefix=eat+like+your+life+depends+on+it+by+al+berg%2Caps%2C137&amp;sr=8-1-fkmr1&amp;asin=B0BCRTGYK9&amp;revisionId=&amp;format=4&amp;depth=1">Eat Like Your Life Depends on it</a></li>
<li><a href="https://www.amazon.com/Bordeaux-Kitchen-Immersion-Ancestral-Traditions/dp/1939563399/ref=sr_1_1?crid=30DBYB6XETE2W&amp;keywords=Bordeaux+Kitchen+book&amp;qid=1666737734&amp;qu=eyJxc2MiOiIwLjAwIiwicXNhIjoiMC4wMCIsInFzcCI6IjAuMDAifQ%3D%3D&amp;sprefix=bordeaux+kitchen+book%2Caps%2C191&amp;sr=8-1">Bordeaux Kitchen</a></li>
<li><a href="https://grasslandbeef.com/pork?placement=&amp;network=g&amp;loc_physical_ms=9031175&amp;store_code=&amp;device_model=&amp;loc_interest_ms=&amp;albert_targetid=kwd-369819583634&amp;albert_campaignid=2037231091&amp;product_country=&amp;feeditemid=&amp;device=c&amp;albert_keyword=us%20wellness%20meats%20com&amp;merchant_id=&amp;product_id=&amp;albert_category=&amp;matchtype=e&amp;product_partition_id=&amp;product_channel=&amp;albert_creativeid=545642120843&amp;product_language=&amp;albert_agid=70065469337&amp;gclid=CjwKCAiA9tyQBhAIEiwA6tdCrM2ox1508qQI0FkUgd2d72CvEisJmfb-hVUJIiLojm0D1qpM-sKs3hoCtWoQAvD_BwE">US Wellness Meats.com</a></li>
<li><a href="https://bradkearns.com/MOFO">BradKearns.com/MOFO</a></li>
<li><a href="https://www.instagram.com/liverking/?hl=en">Brian Liver King Johnson</a></li>
<li><a href="https://ancestralsupplements.com/">Ancestral Supplements</a></li>
<li><a href="https://www.amazon.com/Deep-Nutrition-Your-Genes-Traditional/dp/1250113849/ref=tmm_pap_swatch_0?_encoding=UTF8&amp;qid=1666802419&amp;sr=8-1">Deep Nutrition</a></li>
<li><a href="https://www.amazon.com/Fast-Food-Nation-Dark-All-American/dp/0547750331/ref=tmm_pap_swatch_0?_encoding=UTF8&amp;qid=1666802340&amp;sr=8-1">Fast Food Nation</a></li>
<li><a href="https://bradkearns.com/2020/02/11/sharon-brown-benefits-of-bone-broth/">Podcast with Sharon Brown</a></li>
<li><a href="https://nosetotail.org/">NoseToTail.org</a></li>
<li><a href="https://bradkearns.com/2022/10/20/the-new-carnivore-scores-chart/">The New Carnivore Scores Chart Blog Post</a></li>
</ul>
 
Join Brad for more fun on: 
Instagram: <a href="https://www.instagram.com/bradkearns1/">@bradkearns1</a>
Facebook: <a href="https://www.facebook.com/bradkearnsjumphigh">@bradkearnsjumphigh</a>
Twitter: <a href="https://twitter.com/bradleykearns">@bradleykearns</a>
YouTube: <a href="https://www.youtube.com/channel/UC4XXEoULD0AiiuPHdRw-Efg">@BradKearns</a>
TikTok: <a href="https://www.tiktok.com/@bradkearns">@bradkearns</a>
 
We appreciate all feedback, and questions for Q&amp;A shows, emailed to <a href="mailto:getoveryourselfpodcast@gmail.com">podcast@bradventures.com</a>. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!
Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.
<ul>
<li><a href="https://www.butcherbox.com/lander/specialoffer-g?utm_campaign=Blog&amp;t=102ddb2ec7e908409da64391f5ddc4&amp;a=7224&amp;o=6&amp;utm_source=affiliate&amp;utm_medium=evergreen&amp;utm_term=Bradventures%20LLC%207224&amp;utm_content=&amp;aff_sub5=" data-cke-saved-href="https://www.butcherbox.com/lander/specialoffer-g?utm_campaign=Blog&amp;t=102ddb2ec7e908409da64391f5ddc4&amp;a=7224&amp;o=6&amp;utm_source=affiliate&amp;utm_medium=evergreen&amp;utm_term=Bradventures%20LLC%207224&amp;utm_content=&amp;aff_sub5=" data-saferedirecturl="https://www.google.com/url?q=https://www.butcherbox.com/lander/specialoffer-g?utm_campaign%3DBlog%26t%3D102ddb2ec7e908409da64391f5ddc4%26a%3D7224%26o%3D6%26utm_source%3Daffiliate%26utm_medium%3Devergreen%26utm_term%3DBradventures%2520LLC%25207224%26utm_content%3D%26aff_sub5%3D&amp;source=gmail&amp;ust=1652388002068000&amp;usg=AOvVaw2r1wgyoU2Dv2tr5Xp8UOyZ">Butcher Box:</a> Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. <a href="https://www.butcherbox.com/lander/specialoffer-g?utm_campaign=Blog&amp;t=102ddb2ec7e908409da64391f5ddc4&amp;a=7224&amp;o=6&amp;utm_source=affiliate&amp;utm_medium=evergreen&amp;utm_term=Bradventures%20LLC%207224&amp;utm_content=&amp;aff_sub5=" data-cke-saved-href="https://www.butcherbox.com/lander/specialoffer-g?utm_campaign=Blog&amp;t=102ddb2ec7e908409da64391f5ddc4&amp;a=7224&amp;o=6&amp;utm_source=affiliate&amp;utm_medium=evergreen&amp;utm_term=Bradventures%20LLC%207224&amp;utm_content=&amp;aff_sub5=" data-saferedirecturl="https://www.google.com/url?q=https://www.butcherbox.com/lander/specialoffer-g?utm_campaign%3DBlog%26t%3D102ddb2ec7e908409da64391f5ddc4%26a%3D7224%26o%3D6%26utm_source%3Daffiliate%26utm_medium%3Devergreen%26utm_term%3DBradventures%2520LLC%25207224%26utm_content%3D%26aff_sub5%3D&amp;source=gmail&amp;ust=1652388002068000&amp;usg=AOvVaw2r1wgyoU2Dv2tr5Xp8UOyZ">Click here</a> for special promotion. </li>
<li><a href="https://bradkearns.com/macademia-masterpiece/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/macademia-masterpiece/&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw3AQ3-_vU-DRZCPOmZI948Q">Brad’s Macadamia Masterpiece: </a>Mind-blowing, life-changing nut butter blend</li>
<li><a href="https://bradkearns.com/mofo/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/mofo/&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw2wKEG-rA2Nxox7Ex5ykel0">Male Optimization Formula with Organs (MOFO):</a> Optimize testosterone naturally with 100% grassfed animal organ supplement</li>
<li><a href="http://beautycounter.com/bradkearns" data-saferedirecturl="https://www.google.com/url?q=http://beautycounter.com/bradkearns&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw3CSTAMEqYvvt4s-QWggHjK">BeautyCounter:</a> Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!</li>
<li><a href="http://Magbreakthrough.com/brad" data-saferedirecturl="https://www.google.com/url?q=http://Magbreakthrough.com/brad&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw1evKLUFC4tRFe0zx_pFRmt">BiOptimizers</a>: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off</li>
<li><a href="https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink?rfsn=6798633.c0a533&amp;utm_medium=sponsor&amp;utm_source=bradkearns&amp;utm_campaign=agwp&amp;utm_content=&amp;utm_term=&amp;variant=16358367199266">LMNT Electrolyte Drink Mix:</a> Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don't. Free sample pack, just click the link!</li>
<li><a href="http://bradnutrition.com/" data-saferedirecturl="https://www.google.com/url?q=http://bradnutrition.com/&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw0K26KJH-eYg_zQTGv8m4-1">BradNutrition.com</a>: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity</li>
<li><a href="https://bradkearns.com/morning-routine/" data-cke-saved-href="https://bradkearns.com/morning-routine/">Ultimate Morning Routine Online Course:</a> Learn how to custom-design an energizing, focusing morning exercise routine. <a href="https://bradkearns.com/morning-routine/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/morning-routine/&amp;source=gmail&amp;ust=1652388002069000&amp;usg=AOvVaw3RhX43ww7YoyTd3RG6h8Ki" data-cke-saved-href="https://bradkearns.com/morning-routine/">Enroll now for earlybird discount </a> Check out <a href="https://bradkearns.com/favorites/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/favorites/&amp;source=gmail&amp;ust=1652388002069000&amp;usg=AOvVaw1BwtkPowfQOy8bWjm82fny" data-cke-saved-href="https://bradkearns.com/favorites/">Brad Kearns Favorites Page</a> for great products and discounts</li>
</ul>

Join Brad Kearns, New York Times bestselling author and champion triathlete, Speedgolfer, and masters high jumper, in pursuing peak performance with passion throughout life. Enjoy memorable insights from leading experts on diet, fitness, peak performance, personal growth, relationships, happiness, and longevity. Brad’s “Breather” shows provide step-by-step tips you can implement right away to improve your life. Let’s explore beyond shortcuts, hacks, and crushing competition to laugh, have fun, appreciate the journey, and not take ourselves too seriously. It’s time to B.rad!

Join Brad Kearns, New York Times bestselling author and champion triathlete, Speedgolfer, and masters high jumper, in pursuing peak performance with passion throughout life. Enjoy memorable insights from leading experts on diet, fitness, peak performance, personal growth, relationships, happiness, and longevity. Brad’s “Breather” shows provide step-by-step tips you can implement right away to improve your life. Let’s explore beyond shortcuts, hacks, and crushing competition to laugh, have fun, appreciate the journey, and not take ourselves too seriously. It’s time to B.rad!

Brad Kearns, NY Times bestselling author and Guinness World Record athlete,  offers a fun and diverse mix of interviews with leading authors and health experts, and "Breather" shows for peak performance and personal growth

The B.rad Podcast

Join Brad Kearns, New York Times bestselling author and champion triathlete, speedgolfer, and masters high jumper, in pursuing peak performance with passion throughout life, without taking ourselves too seriously! You'll learn from experts on diet, fitness, peak performance, and personal growth, and enjoy Brad's brief "Breather” shows where you get simple, actionable tips to improve your life right away. Let’s explore beyond hype, hacks, shortcuts, and sciency talk to laugh, have fun, and appreciate the journey. It’s time to B.rad!

Join Brad Kearns, New York Times bestselling author and champion triathlete, speedgolfer, and masters high jumper, in pursuing peak performance with passion throughout life, without taking ourselves too seriously! You'll learn from experts on diet, fitness, peak performance, and personal growth, and enjoy Brad's brief "Breather” shows where you get simple, actionable tips to improve your life right away. Let’s explore beyond hype, hacks, shortcuts, and sciency talk to laugh, have fun, and appreciate the journey. It’s time to B.rad!

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